6/30/25

Warmup - Do 2 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  BB Deadlift - regular tempo

2 sets x 12 reps

Set 1 - 12 reps at 90% of top weight for today

Set 2 - 12 reps at top weight 

#2  BB Row 

1 set x 20 reps

1 set x 15 reps

1 set x 10 reps

Start light.  Add weight for sets 2 and 3. 

#3  Do 3 rounds of:

Goblet Squat                             24 reps

BB Push Press                          12 reps

Inverted Row                            30-20-10 reps

24" Box Jump                           12 reps

Regular Pushup                       36 reps

DB Ground to Overhead           10-15-20 reps each side

6/29/25

Warmup - Do 2 rounds of:

DB Reverse Fly - 12 reps (light weight)

BB Bench Press - 12 reps at 35% of 1RM

Goblet Squat - 12 reps (light weight)

#1  BB Bench Press - regular tempo

Set 1 - 12 reps at a heavy weight

Sets 2+3 - 12 reps at 90% of set 1

#2  DB Incline Bench Press

Set 1 - 12 reps at a heavy weight

Sets 2+3 - 12 reps at 90% of set 1

#3  In 8 minutes, do as many rounds as you can of:

Burpee                                   10 reps

Pullup                                   10 reps

Plank (elbows and toes)         30 seconds

Medicine Ball Wall Ball          10 reps

DB Farmer's Carry                  50 meters 

Then REST 2 minutes.

Then in 12 minutes, do as many rounds as you can of: 

Burpee                                   15 reps

Pullup                                   15 reps

Plank (elbows and toes)         45 seconds

Medicine Ball Wall Ball          15 reps

DB Farmer's Carry                  75 meters

6/27/25

Warmup - Do 2 rounds of:

DB Reverse Fly - 12 reps (light weight)

Seated DB Shoulder Press - 12 reps (light weight)

Air Squat - 12 reps

#1  Seated DB Shoulder Press

1 set x 16 reps

1 set x 13 reps

1 set x 10 reps

Add weight for sets 2+3.

#2  DB Lateral Raise - 4 sets x 9 reps

#3  Start a timer.  This is 6 rounds.

At 0:00, 2:00, 4:00, 6:00, 8:00 and 10:00, Run 100m in less than 20 seconds

At 1:00, 3:00, 5:00, 7:00, 9:00 and 11:00, DB Thruster - 8 reps 

At 13:00, in any order and any combination, do:

DB Row                            60 reps each side

1" Deficit Pushup             60 reps

Air Squat                          100 reps

Double Under                   100 reps

6/26/25

Warmup - With an unweighted BB, do 2 rounds of:

Row - 10 reps

Standing Shoulder Press - 10 reps

Back Squat - 10 reps

Then do 1 set x 5 reps of BB Tempo PAUSE Back Squat at 40% of 1RM.

5 seconds on the way down, 2 seconds in the bottom position, then regular

tempo on the way up.

#1 BB Back Squat - 3 sets x 12 reps

Set 1 - 12 reps at a moderately heavy weight

Sets 2+3 - 12 reps at 90% of set 1 

#2  BB Romanian Deadlift - 3 sets x 12 reps

Start light.  Add weight for sets 2+3.

#3  Do one round of:

DB Ground to Overhead        15 reps each side

24" Box Jump                       15 reps

Inverted Row                         25 reps

Goblet Squat                         25 reps

Regular Pushup                    40 reps

DB Suitcase Carry                 100 meters each hand

Regular Pushup                    40 reps

Goblet Squat                         25 reps

Inverted Row                         25 reps 

24" Box Jump                       15 reps

DB Ground to Overhead        15 reps each side

6/24/25

Warmup - Do 2 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  BB Deadlift - regular tempo

2 sets x 12 reps

Set 1 - 12 reps at 90% of top weight for today

Set 2 - 12 reps at top weight 

#2  BB Row 

1 set x 20 reps

1 set x 15 reps

1 set x 10 reps

Start light.  Add weight for sets 2 and 3. 

#3  In any order and any combination, do:

Tire Pull               100 meters (you pick the weight) 

Burpee                 50 reps

Pullup                  50 reps

Then REST 2 minutes.

Then, in any order and any combination, do:

DB Farmer's Walk                    200 meters

Medicine Ball Wall Ball            50 reps

Sledgehammer VS Tire            30 reps each side

6/23/25

Warmup - Do 2 rounds of:

DB Reverse Fly - 12 reps (light weight)

BB Bench Press - 12 reps at 35% of 1RM

Goblet Squat - 12 reps (light weight)

#1  BB Bench Press - regular tempo

Set 1 - 12 reps at a moderately heavy weight

Sets 2+3 - 12 reps at 90% of set 1

#2  DB Incline Bench Press

Set 1 - 12 reps at a moderately heavy weight

Sets 2+3 - 12 reps at 90% of set 1

#3  Do 4 rounds of:

DB Waiter's Walk         50 meters (25m each hand)

Air Squat                       10-20-30-40 reps

Then do 4 rounds of:

DB Row                    12 reps each side

Double Under           15-25-35-45 reps

Then do 4 rounds of:

Run                     200 meters

DB Thruster      9-13-17-21 reps

6/21/25

Warmup - Do 2 rounds of:

DB Reverse Fly - 12 reps (light weight)

Seated DB Shoulder Press - 12 reps (light weight)

Air Squat - 12 reps

#1  Seated DB Shoulder Press

1 set x 16 reps

1 set x 13 reps

Add weight for set 2.

#2  DB Lateral Raise - 4 sets x 9 reps

#3  This is 6 rounds of continuous work.  

Round 1 is A, B, C, D, E and F

Round 2 is A, B, C, D and E

Round 3 is A, B, C and D

Round 4 is A, B and C

Round 5 is A and B

Round 6 is A

A) BB Ground to Overhead      3 reps

B) 24" Box Jump                       10 reps

C) Inverted Row                        15 reps each side

D) Goblet Squat                          25 reps

E) Pushup                                   40 reps

F) DB Suitcase Carry                100 meters each hand

6/20/25

Warmup - With an unweighted BB, do 2 rounds of:

Row - 10 reps

Standing Shoulder Press - 10 reps

Back Squat - 10 reps

Then do 1 set x 5 reps of BB Tempo PAUSE Back Squat at 40% of 1RM.

5 seconds on the way down, 2 seconds in the bottom position, then regular

tempo on the way up.

#1 BB Back Squat - 2 sets x 16 reps

Set 1 - 16 reps at a heavy weight

Set 2 - 16 reps at 90% of set 1 

#2  BB Romanian Deadlift - 2 sets x 15 reps

Start light.  Add weight for set 2.

#3  With a partner, do 3 rounds of:

Tire Pull                               25 meters (you pick the weight)

Pullup                                  15 reps

Burpee                                 25-20-15 reps

Sledgehammer VS Tire        10 reps each side

DB Farmer's Carry                50 meters

Medicine Ball Wall Ball        15-20-25 reps

Only one partner is working at a time.

Partner A does tire pull for 25m then Partner B does tire pull for 25m.

Partner A does 15 pullups, then Partner B does 15 pullups, etc.

6/18/25

Warmup - Do 2 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  BB Deadlift - regular tempo

2 sets x 12 reps

Set 1 - 12 reps at 90% of top weight for today

Set 2 - 12 reps at top weight 

#2  BB Row 

1 set x 20 reps

1 set x 15 reps

1 set x 10 reps

Start light.  Add weight for sets 2 and 3. 

#3  In 11 minutes, do as many rounds as you can of:

Air Squat                        25 reps

Run                                200 meters

DB Waiter's Walk             25 meters each hand   

REST two minutes.  

Then in 11 minutes, do as many rounds as you can of:

DB Thruster           12 reps

DB Row                  12 reps each side

Double Under         36 reps  

6/17/25

Warmup - Do 2 rounds of:

DB Reverse Fly - 12 reps (light weight)

BB Bench Press - 12 reps at 35% of 1RM

Goblet Squat - 12 reps (light weight)

#1  BB Bench Press - regular tempo

Set 1 - 16 reps as heavy as you can

Set 2 - 16 reps at 90% of set 1

#2  DB Incline Bench Press

Set 1 - 16 reps at a heavy weight

Set 2 - same weight as set 1, take a 2 second pause at the bottom of each 

rep, as many reps as you can

#3 PART A

0:00 - As many BB Ground to Overheads as you can, out of a total of 20 reps   

1:00 - REST

2:00 - As many 24" Box Jumps as you can, out of a total of 40 reps

3:00 - REST

4:00 - As many Inverted Rows as you can, out of a total of 60 reps 

5:00 - REST

6:00 - As many Goblet Squats as you can, out of a total of 80 reps

7:00 - REST

8:00 - As many Regular Pushups as you can, out of a total of 100 reps

9:00 - REST

PART B

At 10:00, in any order and any combination, do:

Everything that is left over.  All the reps of ground to overhead, box jump,

inverted row, goblet squat and pushups that you didn't get done in part A.

6/15/25

Warmup - Do 2 rounds of:

DB Reverse Fly - 12 reps (light weight)

Seated DB Shoulder Press - 12 reps (light weight)

Air Squat - 12 reps

#1  Seated DB Shoulder Press 

1 set x 20 reps

1 set x 16 reps

1 set x 12 reps

1 set x 8 reps

Add weight for set 2, 3 and 4.

#2  DB Lateral Raise - 3 sets x 12 reps

#3  Do 3 rounds of:

DB Farmer's Carry                 100-75-50 meters 

Sledgehammer VS Tire          8-12-16 reps each side

Burpee                                   30-20-10 reps

Pullup                                    10-20-30 reps

Plank (elbows and toes)          75-60-45 seconds

Medicine Ball Wall Ball           10-20-30 reps

6/14/25

Warmup - With an unweighted BB, do 2 rounds of:

Row - 10 reps

Standing Shoulder Press - 10 reps

Back Squat - 10 reps

Then do 1 set x 5 reps of BB Tempo PAUSE Back Squat at 40% of 1RM.

5 seconds on the way down, 2 seconds in the bottom position, then regular

tempo on the way up.

#1 BB Back Squat - 2 sets x 16 reps

Set 1 - 16 reps at a moderately heavy weight

Set 2 - 16 reps at 90% of set 1

Leave room to go heavier on 6/20. 

#2  BB Romanian Deadlift - 2 sets x 15 reps

Start light.  Add weight for set 2.

#3  In any order and any combination, do:

DB Thruster           50 reps

DB Row                 50 reps each side

Then Run 800 meters.

Then in any order and any combination, do:

Double Under                    150 reps

Close Grip Pushup            75 reps

6/12/25

Warmup - Do 2 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  BB Deadlift - regular tempo

Work up to one moderately heavy set of 15 reps.

Go heavier than 6/6.

#2  BB Row 

1 set x 24 reps

1 set x 18 reps

1 set x 12 reps

Start light.  Add weight for sets 2 and 3. 

#3  With a partner, do:

Goblet Squat                         160 reps

Inverted Row                         120 reps

Regular Pushup                     200 reps

DB Ground to Overhead         80 reps each side

Only one partner working at a time. Number of reps is the total 

for both partners. Finish all the reps of goblet squat before you

move on to inverted row.  Finish all the reps of inverted row

before you move on to pushups, etc. Divide up the reps between

partners however you want.  

6/11/25

Warmup - Do 2 rounds of:

DB Reverse Fly - 12 reps (light weight)

BB Bench Press - 12 reps at 35% of 1RM

Goblet Squat - 12 reps (light weight)

#1  BB Bench Press - regular tempo

Set 1 - 16 reps at a moderately heavy weight

Set 2 - 16 reps at 90% of set 1

Leave room to go heavier on 6/17. 

#2  DB Incline Bench Press

Set 1 - 16 reps at a moderately heavy weight

Set 2 - same weight as set 1, take a 2 second pause at the bottom of each 

rep, as many reps as you can

#3  Do 4 rounds of:

DB Farmer's Walk           100-75-50-25 meters

Burpee                             9-13-17-21 reps

Then do 1 round of:

Sledgehammer VS Tire     20 reps each side

Side Plank                         60 sec left side, then 60 sec right

Then do 4 rounds of:

Pullup                               21-17-13-9 reps

Medicine Ball Wall Ball       9-13-17-21 reps

6/9/25

Warmup - Do 2 rounds of:

DB Reverse Fly - 12 reps (light weight)

Seated DB Shoulder Press - 12 reps (light weight)

Air Squat - 12 reps

#1  Seated DB Shoulder Press 

1 set x 20 reps

1 set x 16 reps

1 set x 12 reps

Add weight for set 2 and set 3.

#2  DB Lateral Raise - 3 sets x 12 reps

#3  In 20 minutes, do as many rounds as you can of:

DB Thruster                          10 reps (heavy) 

DB Row                                10 reps each side (heavy)

1" Deficit Pushup                  20 reps

Double Under                       30 reps

Run                                      250 meters

6/8/25

Warmup - With an unweighted BB, do 2 rounds of:

Row - 10 reps

Standing Shoulder Press - 10 reps

Back Squat - 10 reps

Then do 1 set x 5 reps of BB Tempo PAUSE Back Squat at 40% of 1RM.

5 seconds on the way down, 2 seconds in the bottom position, then regular

tempo on the way up.

#1 BB Back Squat - 2 sets x 20 reps

Set 1 - 20 reps at a moderately heavy weight

Set 2 - 20 reps at 90% of set 1

Go heavier than 6/2/25. 

#2  BB Romanian Deadlift - 2 sets x 15 reps

Start light.  Add weight for set 2.

#3  Do 3 rounds of:

Goblet Squat                             24 reps

BB Push Press                          12 reps

Inverted Row                            30-20-10 reps

24" Box Jump                           12 reps

Regular Pushup                       36 reps

DB Ground to Overhead           10-15-20 reps each side

6/6/25

Warmup - Do 2 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  BB Deadlift - regular tempo

Work up to one moderately heavy set of 15 reps.

Go heavier than 5/31.

#2  BB Row 

1 set x 24 reps

1 set x 18 reps

1 set x 12 reps

Start light.  Add weight for sets 2 and 3. 

#3  In 8 minutes, do as many rounds as you can of:

Burpee                                   10 reps

Pullup                                   10 reps

Plank (elbows and toes)         30 seconds

Medicine Ball Wall Ball          10 reps

DB Farmer's Carry                  50 meters 

Then REST 2 minutes.

Then in 12 minutes, do as many rounds as you can of: 

Burpee                                   15 reps

Pullup                                   15 reps

Plank (elbows and toes)         45 seconds

Medicine Ball Wall Ball          15 reps

DB Farmer's Carry                  75 meters

6/5/25

Warmup - Do 2 rounds of:

DB Reverse Fly - 12 reps (light weight)

BB Bench Press - 12 reps at 35% of 1RM

Goblet Squat - 12 reps (light weight)

#1  BB Bench Press - regular tempo

Set 1 - 20 reps at a heavy weight

Set 2 - 20 reps at 90% of set 1

#2  DB Incline Bench Press

Set 1 - 20 reps at a heavy weight

Set 2 - same weight as set 1, take a 2 second pause at the bottom of each 

rep, as many reps as you can

#3  Start a timer.  This is 6 rounds.

At 0:00, 2:00, 4:00, 6:00, 8:00 and 10:00, Run 100m in less than 20 seconds

At 1:00, 3:00, 5:00, 7:00, 9:00 and 11:00, DB Thruster - 8 reps 

At 13:00, in any order and any combination, do:

DB Row                            60 reps each side

1" Deficit Pushup             60 reps

Air Squat                          100 reps

Double Under                   100 reps

6/3/25

Warmup - Do 2 rounds of:

DB Reverse Fly - 12 reps (light weight)

Seated DB Shoulder Press - 12 reps (light weight)

Air Squat - 12 reps

#1  Seated DB Shoulder Press 

1 set x 20 reps

1 set x 16 reps

Add weight for set 2.

#2  DB Lateral Raise - 3 sets x 12 reps

#3  Do one round of:

DB Ground to Overhead        15 reps each side

24" Box Jump                       15 reps

Inverted Row                         25 reps

Goblet Squat                         30 rep

Regular Pushup                    40 reps

DB Suitcase Carry                 100 meters each hand

Regular Pushup                    40 reps

Goblet Squat                         30 rep

Inverted Row                         25 reps 

24" Box Jump                       15 reps

DB Ground to Overhead        15 reps each side

6/2/25

Warmup - With an unweighted BB, do 2 rounds of:

Row - 10 reps

Standing Shoulder Press - 10 reps

Back Squat - 10 reps

Then do 1 set x 5 reps of BB Tempo PAUSE Back Squat at 40% of 1RM.

5 seconds on the way down, 2 seconds in the bottom position, then regular

tempo on the way up.

#1 BB Back Squat - 2 sets x 20 reps

Set 1 - 20 reps at a moderately heavy weight

Set 2 - 20 reps at 90% of set 1

Leave room to go heavier on 6/8. 

#2  BB Romanian Deadlift - 2 sets x 15 reps

Start light.  Add weight for set 2.

#3  In any order and any combination, do:

Tire Pull               100 meters (you pick the weight) 

Burpee                 50 reps

Pullup                  50 reps

Then REST 2 minutes.

Then, in any order and any combination, do:

DB Farmer's Walk                    200 meters

Medicine Ball Wall Ball            50 reps

Sledgehammer VS Tire            30 reps each side